Such an exercise is walking on tiptoe on a narrow board about six inches high and thirty feet or more long, with arms extended wide, and a light weight on cushions balanced on the head. Such an exercise cultivates the spinal muscles, and helps to give the control over them that is necessary for a graceful and even carriage of the body.
Peasants in foreign countries, who carry baskets full of produce up and down hill, where walking is more difficult than on a level, are often noted for their graceful bearing, which is undoubtedly cultivated by this exercise.
What is called the deep-knee bend is another excellent balancing movement, and may be practised as follows: Stand erect, hands on hips. Rise on toes; then, bending the knees, sink down on the toes as far as possible, holding the upper part of the body erect. Rise and rest on the whole foot; then repeat. This is still more difficult if taken with arms held above the head, or sidewise, shoulder high.
When out-of-doors a girl should learn to climb nimbly and well, trying first on a low fence or a stout low tree. It is excellent practice, and gives her good control of herself. For the same reason practise climbing a ladder up and down, inside and outside. This is considered worthy of being taught in the gymnasium, and girls may well learn it at home in the country.
The practice and the courage it gives may some time save a girl's life, and to learn how to use one's body in every sort of position is a part of good training.
BASKET-BALL.
For the same reason girls should play ball or other games that cultivate dexterity and quick judgment, and that train the eye; and in the summer many such sports are open to them as well as to boys.
A girl should also practise running whenever possible, and learn to run in good form. It is an excellent exercise for the chest, and helps to cultivate physical endurance.
Very few girls run properly. In running the arms should be carried close to the sides, the elbows bent, and a rather long step taken, running on the ball of the foot. If new to the exercise, the first two or three trials should be made slowly and only for a short distance, perhaps the length of a city block. The speed, as well as the distance, may be gradually increased, always beginning and ending slowly, the highest speed being attained in the middle of the run.